The 12 Week Booty Workout Program for Women

Let's face it. It's all about the butt. Modern society and gym culture has turned its focus over to the booty. A high percentage of female workouts floating around the Internet are all about building a better back end.

Some women are born with better assets than others. Others have to put in extra work and dedication to turn those pancakes into watermelons.

Have no fear ladies. If you want to put a little extra junk in that trunk and have a bottom that will make Nicki Minaj or Kim K jealous, all it takes it a little time and dedication along with a solid program built upon the fundamentals.

Follow this program consistently with a steady diet and your milkshake will be sure to bring all the boys to the yard!

[imagemap id="11367"]

Amp up your weight loss game with the fat blasting stack of MTS Drop Factor and Yohimbine HCL. Click here to buy now.

12 Weeks to a Better Booty

Now this program is based upon the main compound movements. This booty workout also incorporates accessory work to target those glutes and hamstrings.

Follow this 4 day per week split and you will get the results you have always desired. This program is based upon a full body split, and features a concentration on developing those quads, hamstrings, and glutes.

Each day of the split begins with a compound strength building exercise that focuses on progressive overload, or getting stronger. his movement is followed by accessory work that targets either the quads or hamstrings. Next, we add in pull or push hypertrophy exercises targeting all muscles of the body twice per week.

Follow this program and you will be sure to see solid results!

Here is the schedule:

Day 1 - Quad Concentration 1 w/Pull

Day 2 - Hamstring Concentration 1 w/Push

Day 3 - Off

Day 4 - Quad Concentration 2 w/Pull

Day 5 - Hamstring Concentration 2 w/Push

Day 6 - Rest

Day 7 - Option Ab Work

Day 1

Quad Concentration 1 w/Pull

Exercise

Sets

Reps

Back Squats

5

5

Dumbbell Reverse Lunges

3

10

Ham Glute Bridges

3

15-20

Lat Pulldowns

3

10

Bicep Hammer Curls

4

10

Cable Crunches

3

15

Day 2

Hamstring Concentration 1 w/Push

Exercise

Sets

Reps

Stiff Leg Deadlifts

5

5

Single Leg Ham Glute Raise

3

10

Lying Hamstring Curls

3

12-15

Overhead Dumbbell Press

3

8

Triceps Kickbacks

3

10

Seated Calf Raises

4

20

Day 4

Quad Concentration 2 w/Pull

Exercise

Sets

Reps

Front Squats

5

5

Leg Extensions

4

10

Bulgarian Split Squat

3

10

Seated Cable Rows

3

10

Upright Rows

3

8

Preacher Curl

4

10

Day 5

Hamstring Concentration 2 w/PuSH

Exercise

Sets

Reps

Sumo Deadlifts

5

5

Goblet Squats

4

10

Single Leg Arm Reach w/Kettlebell * See Note Below

3

10

Dumbbell Bench Press

3

10

Cable Flyes

3

12-15

Triceps Cable Pushdowns

3

10

Standing Calf Raises

3

12-15

* Single Leg Arm Reach w/ Kettlebell

Hold a kettlebell by the handle in one hand while standing on one leg. Be sure to hold the kettleball in the arm on the same side.

Slightly bend your knees and perform a stiff legged deadlift on one leg while flexing at the hip. Extend the other leg fully that is not performing the deadlift.

Slowly lower the kettleball towards the ground until you reach parallel to the ground. Slowly raise the kettleball back to the upright position being sure to practice proper muscle contraction.

Time to Build the Perfect Butt

Ladies if you want to gain that butt you've always dreamed about, this program creates a solid foundation that targets both strength and hypertrophy while also incorporating full body routines to obtain maximal results. As with any type of workout program, the success of the program itself lies in the dedication of the individual along with consistency of following the program.

By beginning each day with heavy compound movements you will get the most out of every workout. The workout itself is only part of the equation. You must be sure to follow a consistent diet plan aimed towards either targeting muscle growth or striving for fat loss.

Keep up with this program and every guy out there will love your lovely lady lumps!

Fitness was not always my first passion growing up. While most of the guys in the gym likely had backgrounds in sports such as football and baseball, I on the other hand spent most of my childhood playing Sega Genesis and watching Nascar. I always thought of gym guys as meatheads and never thought of myself as potentially even having a six pack.

Throughout high school I was not a fan of the weight room, with the exception of occasional sets of bicep curls supersetted with additional bicep curls. After high school I attended the beautiful University of California, Santa Barbara, where most of my time was consumed with the number one American college sport, beer pong followed by monster burrito late night meals at 3:00am. Unfortunately, the days of heavy beer consumption and a mediocre diet left me at 240 pounds and 33% bodyfat at the age of 19.

Over the next several years I experimented with different cardio intensive exercise routines that resulted in a yo-yo diet effect. I was either overweight, skinny fat, or somewhere in between. Finally, after graduating with my degree in Business Economics and Accounting I began my career working as a Contract Analyst. My transition into the sedentary office life once again left my pants just a bit too tight after consuming a few too many free morning donuts.

I decided it was time to make a change and joined a local gym. After seeing beginner gains for the first few months, I began feeling frustrated that I would never be able to fully achieve my full potential. My strength was increasing, but due to my lack of diet knowledge my physique still did not live up to expectations until 2013.

At this point in time I finally decided to track my calories and to slim down to single digit bodyfat. I finally began seeing results I had always longed for. I have never looked back and continue making gains up to this very day. I pride myself in helping others achieve their weight loss and fitness goals through knowledge I have gained through various methods of trial and error.

Some of my short term fitness goals include reaching a 300lb bench, 405 lb squat, and a 500 lb deadlift. Long term I want to become more involved in the fitness industry and help others achieve their goals, which to me is the greatest award that no money can buy.

For me, the bodybuilding lifestyle is not about how much you can lift or even how you look, its simply about being the best version of yourself (as cliche as that may seem). Furthermore, I am a strong believer that the strength, dedication, and motivation in the gym translates to successes in other areas of life such as career, relationships, and family life. Fitness is more than just a past time, for me it is a way of life.

* Tiger Fitness does not imply any medical advice in this article. There are no guarantees of specific results and results may vary. Please consult your family Dr. before starting any diet or training program.